Practical muscle exercise methods

Do you know any practical ways to gain muscle? In life, many people go to the gym for special fitness in order to have a good figure, but after a long period of exercise, their body shape and posture have not changed much. In fact, this may be because they have not mastered the method of body muscle gain. The following are the practical muscle-building methods I collected for you. Friends in need should collect them quickly.

Practical muscle augmentation method 1 practical muscle augmentation method

1, fitness ball belly roll:

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

2. The traditional abdomen movement:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.

3, the belly roll:

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.

You don't have to go to the gym to exercise. In fact, as long as you have a sense of fitness, you can exercise anytime and anywhere in your daily life, such as watering flowers, lifting books, abdomen, climbing stairs and mopping the floor.

Practical muscle training method 2 How to train muscles is more effective?

1, smarter abdominal muscle training

The core muscles of the abdomen, including the abdomen, lower back and latissimus dorsi, are not trained to make the spine more flexible, such as bending knees and sit-ups, but to enhance stability and prevent the spine from moving. Stuart McGill, a famous back pain expert, has repeatedly said that it is more important to enhance the stability of the spine through more core muscle stability training than traditional flexion and extension exercises.

It is also safer, because the bending of the lumbar spine will eventually lead to the action of disc herniation. I 100% sure: I firmly believe that exercise stability is far more important than flexibility, and I never recommend our patients to do any sit-ups. When exercising, I will divide core muscle exercises into three completely different categories.

2. Pure stability training

The goal is to keep the spine straight, so it's very simple, just do flat support, or sometimes do side support. Upgrade actions include raising your feet, reducing the bottom support (trying to lift one elbow and the other foot off the ground), carrying out balance training (such as putting a Swiss ball on your elbow), or sticking to it for longer.

3. Dynamic stability training

Is it strange that dynamics and stability are opposites? How to train? But it may best illustrate the real core purpose of exercise: to stabilize the spine and improve the flexibility of limbs. Typical exercises are pull-down combination (tie the tension belt to the flat plate, hold the handle and pull it by yourself), abdominal muscle wheel, climbing and semi-kneeling tension exercise during the front plate support training.

Our goal is always to ensure zero motion of the spine or core. Core muscles must control the strength of limbs while maintaining stability. For example, flat-bottomed rock climbing, there is no need to bend your back at all.

4. Comprehensive and stable exercise

It's like doing traditional twisting exercises, such as sprinting with a dumbbell instead of two lifts. Basically, it is to counteract the effect of gravity and make the core muscles do more strenuous exercise than traditional exercise. Typical movements include walking with a suitcase (walking like a strong farmer, but only holding a dumbbell), getting up in a Turkish way, and lifting with uneven weight in various lunges (holding dumbbells with different weights in both hands or on both sides).